Inside the Institute

Some Seriously Tasty (and healthy) Snacks

Whether in the car, at soccer practice, in the office, or at the mall, we Americans are snacking more than ever. And we’re not talking about celery and carrot sticks! Research shows the more often we snack, the more calories we take in (more than 400 per day for most women—about the amount in a healthy lunch), and those calories tend to be in the form of diet-wrecking sugar and carbs. It’s time to reign in those calories—around 125 is a good place to start—and use them well; a perfect snack should tide you over between meal times. That means munching on foods that have some fiber or protein—nutrients that are known to satisfy growling stomachs. Sure, you could always put a schmear of peanut butter on an apple or a banana, but when you want to reach for a ready-made snack, here are some nutritionist-approved additions to your repertoire.

Garden Lites Veggie Muffins

http://www.garden-lites.com/categs/veggie-muffins/

“Veggie muffins,” you ask? Yes, and before you jump to any conclusions, let me assure you that these baked goods are truly delicious. But as wowed as I was by the taste, I was even more impressed by the label. You’ll find flecks of vegetables, like carrots and zucchini, in each 120-calorie, dairy-free, gluten-free, nut-free nibble. You’ll also score 5 grams of fiber and up to 4 grams of protein. Available inVeggie Blueberry Oat; Zucchini Banana Chocolate Chip; Carrot Berry; and Zucchini chocolate.

BelGioso Fresh Mozzarella Snacking Cheese

http://www.belgioioso.com/FreshMozz.htm

I immediately fell for the clean, fresh flavor of this grown-up version of a cheese stick. But don’t take my word for it—my Italian co-worker Dom, who considers himself a mozzarella aficionado, was blown away as well. I love these alone, but I also pair them with grape tomatoes for an extra-filling afternoon nosh. Each single-serve portion is 70 calories and has 5 grams of protein.

Eat Well Enjoy Life Hummus

http://eatwell-enjoylife.com/our-hummus/

My relationship with this hummus can be described in two words: love affair. With dazzling flavors like Sweet & Spicy Black Bean Hummus with Spicy Roasted Corn, Wasabi Edamame Hummus with Ginger & Black Sesame Topping, and Spicy Yellow Lentil Hummus with Sunflower Seeds & Apricots, these dips are the perfect match for veggies. Each has about 90 calories per 2 tablespoon serving (depending on the variety, some have even fewer cals), and a bit of healthy fat and protein, and you can amp up the fiber with your veggie dippers.

Seapoint Farms Crunchy coated Premium Black Edamame

http://www.seapointfarms.com/crunchy-coated-sea-salt.html

These gluten free bites will satisfy a serious case of the munchies! A ¼ cup serving has 140 calories—not bad considering it has 4 grams of fiber and 9 grams of protein (more than a hard boiled egg or an ounce of deli turkey). Sure, the calories are a little higher than our 125 figure, and the sodium is higher than I’d like (230 mg), but considering the perks, I’m still sold.

Brothers-All-Natural Freeze Dried Fruit Crisps in Fuji Apple Cinnamon

http://www.brothersallnatural.com/apple-cinnamon-fruit-crisps/

Yes, fresh is best, but these are about as close as it comes—just freeze-dried fruit and 100% pure cinnamon. A 6-serving pouch has just 120 calories for the entire bag! And as the mom of a 10-year old with multiple food allergies, I’m also fond of the fact that this off-the-shelf snack is completely peanut and tree nut-free, gluten-free, soy-free, and dairy-free, making it an ideal snack to tuck into lunchboxes or bring to Little League games. It’s also non-GMO, vegan, and kosher.

The Good Bean All Natural Chickpea Snacks in Sea Salt or Cracked Pepper

http://www.thegoodbean.com/snacks/

I’ve been making roasted chickpeas for years but hey, I’m time-pressed, too, and these snacks come close to my homemade version. They maintain the crisp texture and nutty flavor, and the ingredient list is as close to home cooked as they come. Although the calories are a tad high at 150, you’ll get 6 grams of fiber and 6 to 7 grams of protein, depending on the variety you choose.

Krave Jerky

http://www.kravejerky.com/

I was never a huge fan of jerky, but I fell for this brand’s flavorful twist and moist meat. Sink your teeth into beef jerky flavors like Sweet Chipotle or Garlic Chili Pepper, or try tasty Black Cherry Barbecue Pork Jerky or Lemon Garlic Turkey Jerky. Exact nutritionals depend on the flavor you select, but a satisfying 1 oz portion of the Black Cherry Barbecue Pork Jerky packs 11 grams of protein in just 90 calories. My only quibble: The sodium is somewhat high at 360 mg, so be sure to offset that by eating a lot of fresh food, like fruits, vegetables, and fresh meat and poultry.

Harvest Snaps Snapea Crisps

http://harvestsnaps.com/products/snapea-crisps-wasabi-ranch

Take it from my discerning colleagues in Good Housekeeping’s test kitchen—they thought they had reached snack nirvana when sampling these crisps! The Wasabi Ranch and Lightly Salted were instant hits in our kitchen so it’s a good bet they’ll become favorites in your home. And the nutritionist in me can’t argue with a potato chip alternative that has just 120 calories and a mere 65 mg of sodium. And since green peas are the first ingredient, you’ll also get 4 g of fiber and 5 g of protein—enough to get you through a mid-afternoon slump.

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